The holiday season is a time for joy, celebration, and of course, indulging in delicious foods. While it’s easy to get carried away with rich and heavy dishes, making some healthy swaps can help you enjoy the festivities without feeling weighed down. Here are 5 healthy holiday recipe swaps approved by registered dietitians to keep you feeling your best this holiday season.
1. Grain-Free Pumpkin Muffins
Start your day with a nutritious and delicious grain-free pumpkin muffin. This recipe, recommended by Amy Shapiro, MS, RD, is packed with vitamin A from the pumpkin, protein and fiber from almond butter, and anti-inflammatory benefits from the spices. Plus, it’s gluten-free!
Ingredients:
– 1 cup organic almond butter
– 1 cup pumpkin puree
– 1/4 cup maple syrup
– 2 large eggs
– 1 tsp baking soda
– 2 tsp pumpkin pie spice
– 1/4 tsp sea salt
– 1/3 cup chopped walnuts, chocolate chips, or cranberries (optional)
Instructions:
1. Mix all ingredients in a bowl.
2. Add to muffin tin sprayed with coconut oil.
3. Bake for 25 minutes at 350°F.
4. Let cool completely and enjoy.
2. Healthy Green Bean Casserole
Swap out the traditional green bean casserole for a lighter and healthier version. This recipe, created by cookbook author Brittany Mullins, is full of heart-healthy ingredients like green beans, mushrooms, and cashews. It’s vegan-friendly, gluten-free, and a great way to add more veggies to your holiday table.
Ingredients:
– Crispy baked onions
– Green beans and sauce
Instructions:
1. Prepare crispy baked onions.
2. Cook green beans and make the sauce.
3. Combine green beans and sauce, top with crispy onions, and bake.
3. Vegan Tofu Stir-Fry
For a plant-forward option, try this vegan tofu stir-fry recommended by Jessie Wong, MAcc, RDN, LD. Tofu provides plant-based protein, while the veggies offer fiber and nutrients. This low FODMAP recipe is gentle on the digestive system and full of flavor.
Ingredients:
– Firm tofu
– Garlic-infused olive oil
– Broccoli, red bell pepper, zucchini
– Tamari, sesame oil, maple syrup
– Fresh ginger, rice vinegar, cornstarch
Instructions:
1. Cook tofu until crispy, then set aside.
2. Stir-fry veggies in a skillet, then add sauce.
3. Add tofu back in and thicken the sauce.
4. Serve hot as a side dish or over rice.
4. Low FODMAP Paella Holiday Foods Edition
Wong’s low FODMAP paella is a versatile and digestion-friendly dish that can be customized with your choice of protein. This recipe is rich in lean protein, gentle on the digestive system, and full of flavor from saffron and paprika.
Ingredients:
– Arborio rice
– Garlic-infused olive oil
– Red bell pepper, diced tomatoes
– Low-FODMAP broth, smoked paprika, saffron threads
– Clams, shrimp, optional protein
– Fresh parsley for garnish
Instructions:
1. Sauté bell peppers and rice in a skillet.
2. Add tomatoes, spices, and broth, and simmer until rice is cooked.
3. Add protein of choice and cook until done.
4. Garnish with parsley before serving.
5. Cinnamon Rolls
Indulge in a healthier version of cinnamon rolls with this recipe by Gaby Vaca-Flores, RDN, CLE. Made with almond flour, coconut sugar, and Greek yogurt, these cinnamon rolls are a guilt-free treat that still satisfies your sweet tooth.
Ingredients:
– Dough: almond flour, tapioca flour, coconut sugar, almond milk, Greek yogurt, egg
– Filling: coconut sugar, cinnamon, melted coconut oil
– Frosting: cream cheese, Greek yogurt, maple syrup
Instructions:
1. Prepare the dough and roll it out.
2. Add the filling and roll into cinnamon rolls.
3. Bake until golden brown.
4. Make the frosting and spread over the rolls.
Incorporating these healthy holiday recipe swaps into your festivities can help you enjoy the season without sacrificing flavor or nutrition. Whether you’re looking for a nutritious breakfast, a lighter side dish, or a guilt-free dessert, these recipes have you covered. Happy holidays and happy eating!